How to Become Bootylicious: A Glute Specific Tutorial

These days, a nice derriere is all the rage. Butt (I’m just getting started with the puns), how does one achieve such size and roundness? I’ll tell you how: by growing your booty (glute) muscles. Doing this will give your backside a lovely, full shape. Yay!

And ladies, please, STOP doing buttloads (hehehe) of air squats and START doing these ultra-effective exercises that target your derriere.

To achieve optimal lift and maximal roundness, you must first know that your behind is comprised of 3 main muscles: the gluteus maximus, gluteus medius, and gluteus minimus.

Therefore, I have performed and videoed 3 exercises for each of the 3 glute muscles so that YOU may perform them and grow that tooshy!

Did I mention that all you need is a resistance band???

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Okay, if I get anymore cheeky I may make an ass of myself (lololol). Without further adieu, the exercises:

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What Muscles are We Dealing With?

The Gluteus Maximus: the volume muscle, Gluteus Medius: the lifting muscle, & Gluteus Minimus: the supportive muscle. Here is a diagram of what they look like and where they are:

The Exercises

1-3 are for the Maximus, 4-6 are for the Medius, and 7-9 are for the Minimus. There is no sound with the video, so that you can watch it while working out and keep playing your own music.

Comment below with any questions.

Hip Bridge

Squats

Donkey Kicks

Lunges

Side Plank

Single Leg Squat

Lying Hip Abduction

Fire Hydrants

Standing Hip Abduction

Last, but Not Least

Your glute muscles can’t grow if you don’t supply them with the correct building blocks. You need fast absorbing, high quality whey protein to go in and take advantage of all the hard work you just put in.

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